Go! To start a workout, tap Workouts, and choose a workout.
Take a break. If you need to stop for a moment, take iPod touch and tap 
on the Lock screen. Tap 
when you’re ready to continue.
Finish. To end the workout, wake iPod touch, tap , then tap End Workout.
Post it. Send your workout data to nikeplus.com. Open Nike + iPod, tap History, then tap “Send to Nike+.” (You need to be connected to the Internet.)
Progress! Review your progress on nikeplus.com. Open Safari, log in to your account on nikeplus.com, then follow the onscreen instructions.